Straight Leg Nonkipping Muscle Ups On Bars

http://www.youtube.com/watch?v=9tji_Q8oOBA

It's in the middle of the video. I've never seen this before, but it's a pretty brutal exercise. Also, any advice for muscle ups on the rings? I was trying with 10 pounds added so I struggled with it, but other than that I'm mostly self taught so I'm not sure if I'm doing it wrong or there's anything special I need to focus on with muscle ups on rings.

10 pounds is to hard for you, because you don't have good tehnicque yet.

Don't roll just one shoulders!! Both shoulders at the same time and go a litlle further with rolling the shoulders.